First of all, the question of how much weight can be lost in a week in a healthy fashion, cannot be answered with a single, definitive, universal value. This is because there are numerous factors that go into deciding what the healthy limit is when it comes to weight loss.
These factors include highly subjective values like metabolic rate, starting weight, daily routine, and so much more.
That said, losing weight is not an easy task, and it is definitely one you don’t want to go into with uncertainty. Thanks to this reason, it is usually important to have an idea about the amount of weight you set out to lose, in a specified period of time, and how to scale that number.
A General Verdict
As mentioned earlier, the standard amount of weight that can be lost healthily in a week varies, but thankfully this doe not stop experts from come up with an overarching general value that can be used as a sort of benchmark.
According to numerous expert opinions, losing one or two pounds every week is generally the healthy way to go.
This is even more so because weight loss in this range is usually more sustainable than going above the average. Dropping more than this amount of weight, say three or four pounds, may turn out to be unrealistic in the long run, and only result in gaining them back again in the short-term.
Factors To Consider
Some of the factors to consider when determining the appropriate amount of weight that should ideally be lost in a week are listed below:
- Calorie Deficits
Establishing what your calorie deficit is can help you figure out what your optimal weekly weight loss figure should be. This will help you determine how much calories you need to sustain a specific amount of weight loss in a specific amount of time. This can be done by having your doctor perform what is known as a Bioimpedance analysis, or BIA for short.
- Muscle Mass
Another factor that should be taken into consideration when determining optimal weight loss figure, is your muscle mass. If you shed weight too quickly, you may end up losing some muscles instead of fat. This is why strength exercises go a long way in addition to other weight-loss protocol. Typically the more exercises you can do to shore up muscle loss, the more pounds of weight you can afford to lose in a healthy manner.
- Sleep Schedule
Sleep schedule comes into the picture because sleeping disorders can cause low energy, which in turn can go a long way in hindering proper healthy weight loss. The recommended amount of sleep for effective and healthy weight loss is seven hours a day.
- Stress Level
Stress level can also go a long way in determining the amount of weight you’re allowed to lose without doing major damage to your body system. The more stressed out you are, the more likely you’ll be negatively affected by losing more weight.
The general optimal weight loss number per week is one to two pounds. This number is not set in stone, though, tanks to the variability of other factors such as sleep schedule, muscle mass, calorie deficits, and so much.
The more you ensure to get a handle on these other factors, and be in good-standing in them, the more weight you can generally lose. And, of course, vice versa.